If you are breastfeeding, the good news is that you can still follow our weight loss plans The key is to increase your calorie allowance on our plans by 500 calories per day, to give your body the extra calories it needs to produce milk.
We list ideas on how to increase the portion size on each of the recipes too If you are choosing to include our Healthy Mummy Smoothies on the 28 Day Weight Loss Challenge, they are also safe for breastfeeding mums and you can see the full ingredient list here. Plus you can also read the midwife reviews here on our plans.
You can increase your calories by having an extra 2-3 snacks from our suggested snacks list on the meal plans or you can increase your portion size of the meals. And as knowledge is power, we have given you some key information to arm yourself with so that you can lose weight with confidence when still feeding your baby.
Breastfeeding & Weight loss
Breastfeeding burns up a lot of energy (calories/kilojoules) to make breastmilk, particularly for mothers who are exclusively breastfeeding. These mothers should include 2-3 extra snacks per day (approximately 500 calories). If you are unsure of how many calories you need in breastfeeding and weight loss you can work your daily energy needs out here – then you add 500 calories on for breastfeeding. But remember, nothing is set in stone, and if you are hungry eat more, or if you are full eat less. See the calculator here .
While breastfeeding, certain nutrients, energy and fluids will be in high demand, much more so than during pregnancy. These include:
- Iodine Since breastmilk needs to contain an adequate iodine content to support your infant’s growing brain, a new mother’s iodine requirements are almost double the normal. It is possible to meet these iodine requirements with food, although an iodine-containing supplement is usually recommended. It’s important to speak to your doctor before taking any supplements. Good sources of iodine include bread, iodised salt, seafood, eggs and dairy.
- Zinc is essential for skin health, immune function and optimal reproductive health. Good sources of zinc include meats, breakfast cereals, brightly coloured vegetables and fruit.
- Iron is a component of a number of proteins, including haemoglobin, which is important for transporting oxygen around the body. Eat too little iron and you’ll suffer fatigue and a weakened immune system. Red meat, chicken and fish are the best sources of iron, as well as also being good sources of protein and zinc. Smaller amounts of iron can be found in green leafy vegetables and legumes, but they should be consumed with foods rich in vitamin C (such as tomato, broccoli or capsicum) to increase the amount of iron the body absorbs.
- Water is the best way to quench your thirst without getting the added sugar and kilojoules found in sweetened drinks, such as fruit juices, soft drinks, sports drinks and flavoured mineral waters. Although it doesn’t increase milk production, it’s still important to keep hydrated; a good guide is to drink a glass at each meal and again with each breastfeed.
What to avoid
- Alcohol is best avoided for at least 4-6 weeks after birth. It takes most women about two hours to clear the alcohol from the blood and their breastmilk, so plan the occasional drink with this in mind.
- Caffeine in coffee and tea can be enjoyed in moderation – no more than 200mg a day (two cups of coffee).
Mix and Match Recipes
The 28 Day Challenge Plan is very flexible. Any of the recipes on the plan, can be substituted with any of the recipes from other days or weeks plus if you really fancy one of the recipes on our site – you can have one of these too – just try and keep within the calorie allowance of the meal you are swapping
Specific foods which may cause problems
There are no hard and fast rules about what a mum shouldn’t eat when breastfeeding – other than certain supplements mentioned above and alcohol. However there are certain foods which have been shown to cause upset in the baby – whether that be sickness, eczema, colic, trouble sleeping and irritability. However, each baby is different and you should monitor yours to see how he reacts to certain foods and contact your Doctor if you are concerned about any reaction– below is a list of common foods listed by mums and Doctors as more likely to cause some kind of reaction with your baby:
- Milk, dairy, broccoli, cauliflower, cabbage and spicy foods have been linked to colic
- Too much caffeine may make your baby restless
- Eggs and peanuts have been shown to be linked to allergies in babies
More than anything it is important to eat a balanced diet when breast feeding and if you are trying to lose your baby weight, do so in a safe way and aim for approximately 500g-1kg per week.
Love the Healthy Mummy team xxxx
*This material is for information only and not intended to replace the advice of a medical professional. Please consult with your Doctor before starting any weight loss program and do not begin any exercise routine unless you have your Doctor’s clearance. We also recommend talking to your Doctor if your baby suffers from Colic before starting any diet plan as certain foods may exacerbate the colic if you are breastfeeding. And when introducing any new food into your diet, we advise being alert to any food sensitivity in your baby such as a change in bowel movements and discontinuing any new diet plan if any food sensitivity occurs.
If you are curious about the 28 Day Challenge click HERE for some our ENERGY BOOSTING recipes.
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About the 28 Day Challenge
A few key things to note are:
- The Challenge menu is FULLY customisable
- You have access to over 1700 exclusive recipes
- You have access to over 300 exercise routines
- Meals are family friendly and are made in under 10-20 minutes
For a limited time, we are offering you a HUGE DISCOUNT on the lifetime membership discount on the 28 Day Weight Loss Challenge – you can see this awesome offer here.
Ash Loses 21kgs* with the 28 Day Challenge
Ash says: “I don’t even know where to begin……
It is A.M.A.Z.I.N.G!!!!!!!!
I’m a busy mum of three boys 5 and under. My partner works away so it’s my children and I by ourselves most of the time. So my time is very limited and I thought that the Challenge would be exactly that – a challenge.
BUT all the meals are already planned out for me, they take 10min max to prepare and even less time to eat them because they are soooooo delish that they don’t last long on my plate.
Even my fussy eating children love them!!!”
